These more active movements will get your CNS ready for the workout while increasing your range of motion and stability. For instance, bodyweight squats are excellent as a warm-up movement for barbell squats while banded rows help you connect to your back muscles before pulling exercises like barbell rows. So, when you are choosing which movements to do during your warm up, stick with those that most closely mimic what you will be doing during your training session. One excellent way to do this is through dynamic movements similar to what you will be doing during your workout. While this is partially true, a warm-up should also activate your central nervous system (CNS), preparing it for the work ahead. Many people think of a warm-up as a way to get the blood flowing while making the muscles and tendons more pliable. This message is not always helpful, especially when you need protective mechanisms for stability during heavy lifting sessions. Static stretches like these tell your body to relax the muscles that are protecting your joints.

Traditional stretching exercises that have you push the limits of your range of motion, such as reaching your toes, may not be ideal if they're not combined with other movements. There are several highly valuable movements you can do to prepare your body correctly. For a proper warm-up, it is critical to ensure you have stability through your movement so that injuries don’t occur. But much of how we’ve been taught to warm up contradicts what our bodies really need before a workout. Properly warming up your body before a workout can reduce injury risk and help you make the most out of your training session.

Download fun crossfit warmups